Milk also contains B vitamins, which can help your body convert food into fuel:

Vitamin B-12

Riboflavin (B2)

Pantothenic acid (B5)

Niacin (B3)

Here’s a closer look at the nutrients that can be found in a cup of low-fat milk:

9 Ways Milk can Help Your Body (Infographic)

Since these nutrients can vary slightly depending on your favorite milk brand, check the nutrition facts label on the package to learn more.

Side note: If you do look at the packaging, you may notice the food labels look a little different. While the nutrients in milk haven’t changed, the Food and Drug Administration is updating how foods, including milk, should be labeled.

More Milk Facts

Checking out the label may have you asking other questions, too, like:

White milk does not; the sugar in milk comes from the naturally occurring lactose. An 8 oz. serving of regular milk contains 12 grams of natural sugar – the same amount as you’d find in a small banana. Chocolate milk and other flavored milks may have some added sugar.

Milk fat percentages (specifically 1 percent and 2 percent) refer to the amount of fat in the milk by weight. Whole milk, which is the closest to what it would be coming from a cow, is about 3.5 percent fat; fat-free or skim milk contains very little fat (less than 0.2 percent!).

UHT milk is real milk that has been ultra-pasteurized (that is, heated at or above 280 degrees for at least 2 seconds) and packaged in a way that it can last for several months on the shelf unrefrigerated.